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Self-regulation

7 techniques · 2 approaches
CBT
Relaxation Training
Relaxation Training
Systematic training in reducing physiological tension. Main methods include progressive muscle relaxation, diaphragmatic breathing and autog…
DBT
ABC PLEASE
ABC PLEASE
A combined skill: ABC accumulates positive experience and resources; PLEASE looks after the physiological base. Together they lower overall …
DBT
ACCEPTS (Activities, Contributing, Comparisons, Emotions, Pushing away, Thoughts, Sensations)
ACCEPTS (Activities, Contributing, Comparisons, Emotions, Pushing away, Thoughts, Sensations)
A seven-element set of distraction techniques for an acute crisis. It is not a solution to the problem, but a way of getting through the mom…
DBT
Chain Analysis / Behavioral Chain Analysis
Chain Analysis / Behavioral Chain Analysis
A detailed walk-through of a concrete problem behavior along the entire chain: vulnerability → prompting event → thoughts → emotions → sensa…
DBT
Describe
Describe
Building the capacity to put inner experience into words: emotions, sensations, events, thoughts. Moving from a vague state ("I feel bad") t…
DBT
Opposite Action
Opposite Action
When the emotion does not fit the facts of the situation — do the action opposite to the urge that the emotion produces. Fear says "flee" — …
DBT
STOP Skill (Stop, Take a step back, Observe, Proceed mindfully)
STOP Skill (Stop, Take a step back, Observe, Proceed mindfully)
A four-step protocol for stopping an impulsive action in the gap between urge and behavior. It breaks the automatic chain: trigger → emotion…
Materials are informational and educational and summarize publicly available scientific sources. They are not medical or psychological advice, are not intended for self-diagnosis or self-treatment, and do not replace consultation with a qualified professional.